Stress and Your Health: Finding Balance in a Busy World

Understanding stress and building resilience for mind and body

Stress is a part of everyday life. From the minor irritations of traffic or overflowing inboxes to major life events such as bereavement, job loss, or relationship breakdowns, we all encounter pressures that challenge our sense of balance.

A little stress can sometimes be motivating, but when it becomes chronic or overwhelming, it takes a toll on both mind and body. Understanding how stress affects you is the first step to managing it more effectively.

How Stress Affects the Body

When we perceive a threat, our body activates the “fight or flight” response. Stress hormones like cortisol and adrenaline are released, increasing heart rate, sharpening focus, and preparing muscles for action.

This is helpful in the short term, but when stress is constant, the body doesn’t get a chance to recover. Over time, chronic stress may contribute to:

• Fatigue and low energy.

• Poor sleep.

• Weakened immune defences.

• Digestive disturbances.

• Anxiety or low mood.

• Increased risk factors for high blood pressure and heart disease.

Common Symptoms of Stress

Stress shows up differently for each person, but common signs include:

Physical

• Pounding heart, headaches, sweaty palms.

• Muscle tension, digestive upsets, skin breakouts.

• Fatigue, poor sleep, or frequent illness.

Emotional

• Irritability, mood swings, anxiety or depression.

• Feeling overwhelmed, trapped, or hopeless.

• Reduced sense of humour or emotional resilience.

Cognitive

• Forgetfulness, poor concentration, fuzzy thinking.

• Disorganisation or indecision.

• Negative self-talk.

Practical Ways to Manage Stress

The goal isn’t to eliminate stress entirely, that’s impossible. Instead, it’s about building resilience so your body and mind can cope better. Here are a few evidence-based strategies:

• Breathing and mindfulness: Just a few minutes of slow, deep breathing or meditation can calm the nervous system and reduce cortisol.

• Movement: Gentle exercise such as walking, yoga, or tai chi supports circulation, reduces tension, and boosts mood.

• Connection: Talking with a friend, loved one, or professional helps to share the load and reframe challenges.

• Restorative sleep: Prioritise regular sleep routines — screens off, lights low, and a calm bedtime ritual.

• Nutrition: Choose balanced meals with protein, healthy fats, and fibre to stabilise blood sugar (sharp spikes can worsen stress symptoms).

• Boundaries: Learn to say no when your plate is full, and create downtime away from constant emails, notifications, or work demands.

Our Approach at Health Natural

At Health Natural, we take a whole-person approach to stress. Using functional testing, we can assess adrenal and hormone balance to see how stress is affecting your biology. From there, we create personalised plans combining nutrition, lifestyle guidance, and relaxation strategies to help restore energy and emotional balance.

In Summary

Stress may be unavoidable, but how you manage it makes all the difference. By recognising your stress signals early and building daily habits that support resilience, you can protect both your mental and physical wellbeing.

This information is for general wellbeing support and does not replace medical advice. If stress is overwhelming or you’re struggling with your mental health, please reach out to your GP or a qualified mental health professional.